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    Push Pull Legs Phase 2 Program by Mantas Eitmon

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    Leafas
    This document outlines a 3 day per week push, pull, legs training program split. It recommends running the program for 3-4 months before switching to a second block. Supplement recommendations include creatine, vitamins, protein powder, and pre-workout. The program provides exercise details for 6 total days, including exercises, sets, reps, rest intervals and supersets.

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    Push Pull Legs Phase 2 Program by Mantas Eitmon

    Uploaded by

    Leafas
    96 views3 pages
    This document outlines a 3 day per week push, pull, legs training program split. It recommends running the program for 3-4 months before switching to a second block. Supplement recommendations include creatine, vitamins, protein powder, and pre-workout. The program provides exercise details for 6 total days, including exercises, sets, reps, rest intervals and supersets.

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    PUSH-PULL-LEGS-PHASE-2-PROGRAM-BY-MANTAS-EITMON (1)

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    This document outlines a 3 day per week push, pull, legs training program split. It recommends running the program for 3-4 months before switching to a second block. Supplement recommendations include creatine, vitamins, protein powder, and pre-workout. The program provides exercise details for 6 total days, including exercises, sets, reps, rest intervals and supersets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    96 views3 pages

    Push Pull Legs Phase 2 Program by Mantas Eitmon

    Uploaded by

    Leafas
    This document outlines a 3 day per week push, pull, legs training program split. It recommends running the program for 3-4 months before switching to a second block. Supplement recommendations include creatine, vitamins, protein powder, and pre-workout. The program provides exercise details for 6 total days, including exercises, sets, reps, rest intervals and supersets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    TRAINING PROGRAM READ VERY CAREFULLY

    SPLIT TYPE- PUSH PULL LEGS IF YOU ARE INTERMIDIATE I VERY SUGGEST
    MONDAY-PUSH TO DO THIS PROGRAM IT DOESN’T CARE
    TUESDAY-PULL IF YOU ARE CUTTING,BULKING,MAINGAIN
    WEDNESDAY-LEGS JUST AIM TO SLEEP FOR 8-7H EATING
    THURSDAY-REST PROPERLY,AND BEING IN 200-300KCAL
    FRIDAY-PUSH SURPLUS IF YOU ARE KINDA LEAN
    SATURDAY-PULL
    SUNDAY-REST WHAT IS BLOCK AND WHEN CHANGE TO
    BLOCK 1 TO BLOCK 2 AND T.T
    FIRST OF ALL YOU NEED RUN BLOCK 1
    PROGRAM FOR 3-4MONTHS AND WHEN
    CARDIO YOU CANT PROGRESS ANYMORE
    15-20MIN 3 TIMES A WEEKS LOW SWITCH TO SECOND BLOCK
    INTENSITY WHEN YOU ARE BULKING
    OR MAINTAINING OR CUTTING A1: A2: A3: MEANS SUPERSET WITH
    THESE EXERCISES THAT IS WRITED WITH
    A1: A2: A3

    SUPPLEMENTS (MY RECOMMENDATION)


    1.CREATINE 5G
    2. VITAMIN D3,B12,ZMA,C,D
    3.PROTEIN POWDER
    4.LYPOLIC ACID OR BERBERINE
    5.PREWORKOUT OR ENERGY DRINKS
    DAY 1 - PUSH (MONDAY)

    EXERCISES SETS REPS RIR REST TIME


    DUMBELL FLAT PRESS - HEAVY 4 9 2 2MIN
    MILITARY PRESS 3 10 2 1-2MIN
    SLOW ECCENTRIC DIP (CHEST FOCUSED) 3 10 1 1-2MIN
    TRICEPS V BAR PRESSDOWN 3 15 2 2MIN
    MACHINE LATERAL RAISE 3 15 2 2MIN
    HAMMER CURLS/SUPINATED CURLS 3 12 0 30SEC

    DAY 2 - PULL (TUESDAY)

    EXERCISES SETS REPS RIR REST TIME

    1 ARM PULL IN 2 15 4 2MIN


    PULL UPS 3 12 0 1-2MIN
    DUMBELL ONE ROW (HEAVY) 3 10 1 1-2MIN
    DEADLIFT 3 10 2 2MIN
    ROPE UPRIGHT ROW 3 20 0 2MIN
    HEAVY BARBELL CURLS 3 8 1 30SEC
    LOW INCLINE SEATED DUMBELL CURLS 3 11 1 30SEC

    DAY 3 - LEGS (WEDNESDAY)


    EXERCISES SETS REPS RIR REST TIME

    LEG EXTENESION 4 10 2 2MIN


    HIP ABDUCTORS 3 10 2 1-2MIN
    LEG CURLS 4 10 2 1-2MIN
    SQUAT MACHINE 4 10 2 2MIN
    LEG PRESS 4 10 2 2MIN
    DUMBELL DEADLIFT 4 10 2 30SEC
    SEATEAD CALF RAISES 5 15 2 30SEC
    STANDING CALF RAISES 5 15 2 30SEC

    DAY 5 - PUSH #2
    SETS REPS RIR REST TIME
    EXERCISES
    SMITH MACHINE INCLINE PRESS 3 12 2 2MIN
    FLAT BARBELL BENCH PRESS 3 10 2 1-2MIN
    ARNOLD PRESS 3 12 1 1-2MIN
    CLOSE CRIP SMITH MACHINE 3 13 4 2MIN
    BARBELL SKULLCRUSHERS 3 10 0 2MIN
    EGYPTIAN LATERAL RAISE 3 12 2 30SEC
    ROPE OVER HEAD TRICEP EXTENSION 3 12 2 30SEC
    DAY 6 - PULL #2
    SETS REPS RIR REST TIME
    EXERCISES
    SINLGLE ARM PULLDOWN 3 12 2 2MIN
    SEAL ROW (HEAVY) 3 10 2 1-2MIN
    KNEELING STRAIGHT ARM CABLE PULLOVER 3 12 1 1-2MIN
    REVERSE PEC DECK 3 15 1 2MIN
    A1:SUPINATED DBL CURL 3 12 2 2MIN
    A2:DUMBELL HAMMER CURL 3 8 0 30SEC

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